x
Relieve 緩解295Please respect copyright.ＰＥＮＡＮＡCSb1cwysQX
Situation 情境/情況295Please respect copyright.ＰＥＮＡＮＡcZSelIRE2O
Selection 選擇295Please respect copyright.ＰＥＮＡＮＡNOve1Cx2qY
Accurately 準確295Please respect copyright.ＰＥＮＡＮＡgX5D3zkibi
comfortable 舒服的295Please respect copyright.ＰＥＮＡＮＡVFnHOUwTbr
emotion-related 情緒相關295Please respect copyright.ＰＥＮＡＮＡwfswWCOS6I
pressured 壓力大295Please respect copyright.ＰＥＮＡＮＡ7hGlzf2jXe
1.(Situation selection)（情境選擇）295Please respect copyright.ＰＥＮＡＮＡHmjU69mvtY
我們在酒吧，我們會感到舒暢：在面對課本時，我295Please respect copyright.ＰＥＮＡＮＡU8h55xZ49d
們會感到有壓力。情境選擇涉及選擇避免或接近某295Please respect copyright.ＰＥＮＡＮＡzadjTcAyH8
些特殊的情況。選擇避免開或減少 某些情境時，我295Please respect copyright.ＰＥＮＡＮＡFCcEracXZ2
們可以減低出現相對應情緒的機會；反之，如果想295Please respect copyright.ＰＥＮＡＮＡfZuJYgWl9y
引引起某些特定情緒，我們可以主動進入相關的情295Please respect copyright.ＰＥＮＡＮＡK4QDUDHNGY
境中。我們在客廳中，也常常用到這些技巧。 想緩295Please respect copyright.ＰＥＮＡＮＡD583FnP28U
解緩解壓力，我們可以選擇暫時放下工作，離開令295Please respect copyright.ＰＥＮＡＮＡ23eqdPHk9G
自己覺得有壓力的環境。又或者想感受快感時，便295Please respect copyright.ＰＥＮＡＮＡCAUm8mWELI
會約好友把酒談歡不過，要善用這招並不容易，因295Please respect copyright.ＰＥＮＡＮＡV4AunMRij2
為人很難 準確的預料未來的情緒反應，與多年不見295Please respect copyright.ＰＥＮＡＮＡUOKqEuhKhQ
的朋友聚舊，最後會有什麼反應，很難說得準。故295Please respect copyright.ＰＥＮＡＮＡWSKSp5WU6B
此，我們往往無法準確而適當地判斷應避免或接近295Please respect copyright.ＰＥＮＡＮＡpLJeJsMnED
某種情境。295Please respect copyright.ＰＥＮＡＮＡAzi49AKBPh
We can think of many emotion-related situations.295Please respect copyright.ＰＥＮＡＮＡEVciD62i9Z
In the bar, we will feel comfortable: when faced with textbooks , we will feel pressured. Situational selection involves choosing to avoid or approach certain special situations. When choosing to avoid or get295Please respect copyright.ＰＥＮＡＮＡLExc2Rbn4r
rid of certain situations, we can reduce the chance of corresponding emotions; on the contrary, if we want to induce certain emotions, we can take the initiative to enter related situations. We often use these techniques in our daily lives. If we want to relieve stress, we can choose to temporarily lay off work and leave an environment that makes us feel stressful. Or when you want to feel pleasure, you will ask your friends to have a drink and have fun.295Please respect copyright.ＰＥＮＡＮＡwx4UK9jRFy
It is not easy to make good use of this trick , because it is difficult for people to accurately predict future emotional reactions, and what will295Please respect copyright.ＰＥＮＡＮＡo2v824seBb
happen in the end when you get together with295Please respect copyright.ＰＥＮＡＮＡbK4S12N3mH
friends you have not seen for many
years It's hard to be precise. Therefore, we are295Please respect copyright.ＰＥＮＡＮＡjV2zlIFsdz
often unable to accurately and appropriately judge295Please respect copyright.ＰＥＮＡＮＡjAPBPI4m3N
which situations to avoid or approach.295Please respect copyright.ＰＥＮＡＮＡ0g5yXpQmdb
Modification 調整/修改295Please respect copyright.ＰＥＮＡＮＡoWrB4IoghC
2.(Situation modification)(情境調整)295Please respect copyright.ＰＥＮＡＮＡ2ciSZzOuVP
有時我們縱使難以選擇周圍的情境但仍可靠的個人295Please respect copyright.ＰＥＮＡＮＡrFrKT3I8NZ
行為調整。情境調整是修改外在，周圍（而非內心295Please respect copyright.ＰＥＮＡＮＡPjx2OpWpFl
世界）的情境以改變環境帶來的情緒影響。例如如295Please respect copyright.ＰＥＮＡＮＡLJc945pwTY
果我們突然遇上上前度的話 ，我們可透過預測自身295Please respect copyright.ＰＥＮＡＮＡCxpPhE1g17
情緒和可能出現的反應去決定要不要和他（她）說295Please respect copyright.ＰＥＮＡＮＡMziR8R2AQc
話，又或者調節個性的內容，身體距離等，造成不295Please respect copyright.ＰＥＮＡＮＡBmkm18UpSI
想要或達致想要的情緒，如避免尷尬， 或保留自然295Please respect copyright.ＰＥＮＡＮＡXSIpTG2YLJ
。295Please respect copyright.ＰＥＮＡＮＡVjh3tVieum
Sometimes, even though it is difficult to choose the295Please respect copyright.ＰＥＮＡＮＡDuH64me31j
surrounding situation, we still rely on personal295Please respect copyright.ＰＥＮＡＮＡ2AUFS4O1q8
behavior adjustment. Situational adjustment is to295Please respect copyright.ＰＥＮＡＮＡTlQmX9KBM0
modify the external and surrounding (not the inner295Please respect copyright.ＰＥＮＡＮＡrh5SRYNxSS
world) situation to change the emotional
impact of the environment. For example, if we295Please respect copyright.ＰＥＮＡＮＡHDsHsErQrt
suddenly meet the former degree, we can predict295Please respect copyright.ＰＥＮＡＮＡdYfiNrr18z
our own emotions and possible reactions to decide295Please respect copyright.ＰＥＮＡＮＡw5ykJdUjRP
whether to talk to him or her, or adjust the content295Please respect copyright.ＰＥＮＡＮＡGlsvWp3uS4
of the conversation, physical distance, etc., to295Please respect copyright.ＰＥＮＡＮＡKVOkoCF00b
avoid unwanted or achieve Desired emotions,295Please respect copyright.ＰＥＮＡＮＡr7d1J6QWdO
such as avoiding embarrassment, or staying as295Please respect copyright.ＰＥＮＡＮＡ5MGvRaaFZM
natural as possible.295Please respect copyright.ＰＥＮＡＮＡnegRcF8sXe
Attentional 注意295Please respect copyright.ＰＥＮＡＮＡG6CEIHQ2YR
Deployment 部署/ 投放295Please respect copyright.ＰＥＮＡＮＡaGBISOyGgu
3.(Attentional deployment)(注意投放)295Please respect copyright.ＰＥＮＡＮＡwyNlD9YkvZ
有時我們縱使難以抉擇圍繞周圍的情境，但仍可靠295Please respect copyright.ＰＥＮＡＮＡLiJ82NvDZt
的個人行為調整。雖然如此，四周環境及他人的反295Please respect copyright.ＰＥＮＡＮＡhpbWLiTsKW
應甚至可能不如我們預期。我們的周圍環境和生活295Please respect copyright.ＰＥＮＡＮＡD8zwPFKxoj
之中實際上還充滿了許許多多其他事物 ，而部分的295Please respect copyright.ＰＥＮＡＮＡdiRAwRL8Im
事物會超過大機會引起適當的情緒反應。這個將注295Please respect copyright.ＰＥＮＡＮＡmIytqEraib
意力集中或轉移開的過程，就是注意投放。其中一295Please respect copyright.ＰＥＮＡＮＡhidPKQJHLm
種主要方法是轉移
視線（分散注意力），例如如果求職受挫，可以選295Please respect copyright.ＰＥＮＡＮＡGNQKGV9EPp
擇專注 下次面試機會或自己的其他興趣，這樣我們295Please respect copyright.ＰＥＮＡＮＡE7IhIs18EU
可以減少相關情緒的出現及其帶來的影響。適用範295Please respect copyright.ＰＥＮＡＮＡ2ojgn1fReX
圍方面，有研究指出，它在應對高強度的情緒時，295Please respect copyright.ＰＥＮＡＮＡ9zh2XaX7mX
由於易於應用，因此比起其他 方法有效。而且，沉295Please respect copyright.ＰＥＮＡＮＡHbb9ugPmEL
思（反芻）和憂慮（令人擔憂）等也算是把關注由295Please respect copyright.ＰＥＮＡＮＡUTrFglKkKh
情緒分散至思考，以免直接受情緒影響的方法，不295Please respect copyright.ＰＥＮＡＮＡBKEdhqDJ3f
過這些方法可能會使人的思想集中在而不是情緒上295Please respect copyright.ＰＥＮＡＮＡ1roJoleIYZ
，最後 “樹洞香港Futee Thisking heent”可能會適度295Please respect copyright.ＰＥＮＡＮＡAmlWHshbq5
得其反，造成造成的情緒影響。295Please respect copyright.ＰＥＮＡＮＡl3hA5lC38n
Sometimes even though it is difficult to choose the295Please respect copyright.ＰＥＮＡＮＡKAs7S1kccK
surrounding situation, we still rely on personal295Please respect copyright.ＰＥＮＡＮＡyvtwzuLNgF
behavior adjustment. Even so, the surrounding295Please respect copyright.ＰＥＮＡＮＡqOXjKjM149
environment and the reactions of others may still295Please respect copyright.ＰＥＮＡＮＡeQpErRfWCJ
be worse than we expected. Our surrounding295Please respect copyright.ＰＥＮＡＮＡ5BBvjpKmLO
environment and life are actually full of many other295Please respect copyright.ＰＥＮＡＮＡIBYellBPbx
things, and some things have a greater chance of295Please respect copyright.ＰＥＮＡＮＡFkIrJFsfeG
eliciting appropriate
emotional reactions. This process of focusing or295Please respect copyright.ＰＥＮＡＮＡgv6GDGJJjO
removing one's attention is to pay attention. One295Please respect copyright.ＰＥＮＡＮＡxdJOoiltMI
of the main methods is to distraction. For example,295Please respect copyright.ＰＥＮＡＮＡ8m6FGhIGco
if you are frustrated in your job search, you can295Please respect copyright.ＰＥＮＡＮＡPHASbdvCCJ
choose to focus on the next interview opportunity295Please respect copyright.ＰＥＮＡＮＡ9VB1GevynK
or your other interests, so that we can reduce the295Please respect copyright.ＰＥＮＡＮＡhq0z4hl0nl
appearance of related emotions and their impact.295Please respect copyright.ＰＥＮＡＮＡIrt4qELZ2w
In terms of scope of application, some studies295Please respect copyright.ＰＥＮＡＮＡMykr3cI2cb
have pointed out that it is more effective than other295Please respect copyright.ＰＥＮＡＮＡKKyS33OJGQ
methods because it is easy to apply when dealing295Please respect copyright.ＰＥＮＡＮＡPp35oHxcKO
with high-intensity emotions. In addition,295Please respect copyright.ＰＥＮＡＮＡUu0UAYc7Bi
rumination and worrying can also be regarded as295Please respect copyright.ＰＥＮＡＮＡLLSwr2ePYm
methods for distracting attention from emotions to295Please respect copyright.ＰＥＮＡＮＡIfDpMF5dUQ
thinking, so as not to be directly affected by295Please respect copyright.ＰＥＮＡＮＡM76YjYaAtp
emotions, but these methods may cause people to295Please respect copyright.ＰＥＮＡＮＡEjYAqGCkSO
focus on negative emotions, which may be295Please respect copyright.ＰＥＮＡＮＡPZSX611UX8
counterproductive
in the end. , Causing greater emotional impact.295Please respect copyright.ＰＥＮＡＮＡHJGhqLItZH
"Tree Hole Hong Kong Futee Thisking heent295Please respect copyright.ＰＥＮＡＮＡfq9cm5z05m
Cognitive 認知性295Please respect copyright.ＰＥＮＡＮＡGQi9C8zpYp
change 改變/變化295Please respect copyright.ＰＥＮＡＮＡXw9sH5vs5w
trian 訓練295Please respect copyright.ＰＥＮＡＮＡSkySVjqhsV
4.(Cognitive change)(改變認知)295Please respect copyright.ＰＥＮＡＮＡWvV90N924g
不過，事情的好與壞往往只是角度和認知的問題，295Please respect copyright.ＰＥＮＡＮＡhgcxEVRoXn
所以如果我們可改變對情況的評估，從而改變其 情295Please respect copyright.ＰＥＮＡＮＡBkKA6KHrh2
緒暗示。而改變認知中的主要方法之一，是重新評295Please respect copyright.ＰＥＮＡＮＡhDIEvpC9AB
估認知（認知重新評估）。它的意思是透過重新演295Please respect copyright.ＰＥＮＡＮＡtQAzKdTVTP
譯譯事件的會義，以改變事件的情緒影響。如果我295Please respect copyright.ＰＥＮＡＮＡBMBN6QzD6g
們考試不及格，好友卻 考了第一，我們或會有嫉妒295Please respect copyright.ＰＥＮＡＮＡmMJTFF7nmw
忌，埋怨等反應，但如果我們改變這一事的理解，295Please respect copyright.ＰＥＮＡＮＡJ6mZcPgVkg
解釋為為好友自豪，並決定見賢思齊的話，便可以295Please respect copyright.ＰＥＮＡＮＡOpyV3eT9pB
把它的情緒轉化為正面，甚至 化作動力。而心理學295Please respect copyright.ＰＥＮＡＮＡLOHUlA9LVL
研究亦指出，這方法對我們健康和人際關係都有正295Please respect copyright.ＰＥＮＡＮＡrVjXVYpohp
面影響；不過，它由於難以克服，往往較適用於應295Please respect copyright.ＰＥＮＡＮＡMBU20eTZt3
對降低強度的情緒，只能指在某些情況下
下使用，可能會弄巧巧成批。“樹洞香港THK utee295Please respect copyright.ＰＥＮＡＮＡ3FVqmgexTV
Thiking Phontnct。295Please respect copyright.ＰＥＮＡＮＡ89pRim9HYi
Although the above three methods are effective,295Please respect copyright.ＰＥＮＡＮＡEoKFSBVv4J
they have not really changed the causal295Please respect copyright.ＰＥＮＡＮＡbXhqNIQz6F
relationship between the situation and our295Please respect copyright.ＰＥＮＡＮＡxHRTFy8Nk2
emotions. However, whether things are good or295Please respect copyright.ＰＥＮＡＮＡcKK74gbZSX
bad is often just a matter of perspective and295Please respect copyright.ＰＥＮＡＮＡsoKR59pbld
perception, so if we can change our assessment of295Please respect copyright.ＰＥＮＡＮＡ0uIhmYckx7
the situation, we can change its emotional295Please respect copyright.ＰＥＮＡＮＡ7yTPoDccgN
meaning. One of the main ways to change295Please respect copyright.ＰＥＮＡＮＡvK1JlHiQuc
cognition is to re-evaluate cognition (cognitive295Please respect copyright.ＰＥＮＡＮＡ7xAg1m2lIz
reappraisal). It means to change the emotional295Please respect copyright.ＰＥＮＡＮＡYJ7yxVTCxF
impact of the event by reinterpreting the meaning295Please respect copyright.ＰＥＮＡＮＡCBJwedG6x8
of the event. If we fail the exam and our friend295Please respect copyright.ＰＥＮＡＮＡCoNLUoMtzE
gets the first place, we may react with jealousy and295Please respect copyright.ＰＥＮＡＮＡ8hwWp3C1j7
complaint, but if we change our understanding of295Please respect copyright.ＰＥＮＡＮＡTmhyID6dbT
the matter and interpret it as being proud of a295Please respect copyright.ＰＥＮＡＮＡnov2C4AKMA
friend and decide to
see the best, we can Negative emotions turn into295Please respect copyright.ＰＥＮＡＮＡREr4miiLhS
positive, even into motivation. And psychological295Please respect copyright.ＰＥＮＡＮＡ4kJoP1wdxV
research also pointed out that this method has a295Please respect copyright.ＰＥＮＡＮＡyvyg8wp6qZ
positive impact on our health and interpersonal295Please respect copyright.ＰＥＮＡＮＡtrPH9Ibqwy
relationships; however, because of its greater295Please respect copyright.ＰＥＮＡＮＡnePzTKyKKT
difficulty, it is often more suitable for coping with295Please respect copyright.ＰＥＮＡＮＡwNwYSo4RpV
lower-intensity emotions, and it is more likely to be295Please respect copyright.ＰＥＮＡＮＡ6bB194tylb
used in certain situations. It will happen in295Please respect copyright.ＰＥＮＡＮＡcvnlzw58hh
batches. "Tree Hole Hong Kong THK utee Thiking295Please respect copyright.ＰＥＮＡＮＡRcwqQeSE6c
Phontnct.295Please respect copyright.ＰＥＮＡＮＡ1ph4sbZqg2
response 反應/響應295Please respect copyright.ＰＥＮＡＮＡXHyCX8E5ZW
modulation 調製295Please respect copyright.ＰＥＮＡＮＡCs4PEZ4uRS
5.(Response modulation)(反應調製)295Please respect copyright.ＰＥＮＡＮＡdnEMskak3t
此方法和上面某些方法有相當大的差異：前原因是295Please respect copyright.ＰＥＮＡＮＡB18VymBw74
因為用於出現情緒反應之前，被合稱為“前攝調節295Please respect copyright.ＰＥＮＡＮＡGgiyaqCb4s
”（antcedent-focused）；第五種由於用於發生情緒295Please respect copyright.ＰＥＮＡＮＡA42qYpiWnL
反應後， 反應調製當中有大量涉及不同類型行為，295Please respect copyright.ＰＥＮＡＮＡGiix6TsMjw
如做運動，睡眠，甚
至酒精，藥物等，均對情緒管理有一定功效；不過295Please respect copyright.ＰＥＮＡＮＡZweFmoYKWw
，我們也必須考慮 另外，壓抑表達（表情抑制）也295Please respect copyright.ＰＥＮＡＮＡJDaDtK9mZf
是一個方法把情緒忍住不表達出來，雖然對控製表295Please respect copyright.ＰＥＮＡＮＡ1bQEPnBZBZ
情，心率等有一定 用處，分數開始重新評估認知，295Please respect copyright.ＰＥＮＡＮＡuDDeViUVIK
它對克制的情緒作用減少：而因為它更刻意意，所295Please respect copyright.ＰＥＮＡＮＡoivRqKbEOc
耗用能量代謝：它也可能損害我們表達正面情緒的295Please respect copyright.ＰＥＮＡＮＡISp4dUuv3r
能力，減少我們的社交能力，對 如果真的要使用此295Please respect copyright.ＰＥＮＡＮＡRcNJXrn1bf
方法，也適當小心使用。“樹洞香港THK utee295Please respect copyright.ＰＥＮＡＮＡt2exSR4vW8
Thiking Phontnct”（肢體發育也不健康（例如和抑鬱295Please respect copyright.ＰＥＮＡＮＡjd9Rr0U3KT
症症狀有正向關係），因此相形見細。295Please respect copyright.ＰＥＮＡＮＡIkHgfg17e2
This method is quite different from the above four295Please respect copyright.ＰＥＮＡＮＡaUspI8Zma8
methods: the first four are collectively called295Please respect copyright.ＰＥＮＡＮＡwPAaQM7mlT
"antecedent-focused" because they are used295Please respect copyright.ＰＥＮＡＮＡLJzX21SMVT
before emotional reactions occur; the fifth one is295Please respect copyright.ＰＥＮＡＮＡhHpa0k9BN2
used after emotional reactions occur. Are295Please respect copyright.ＰＥＮＡＮＡtEn4LRCwwa
classified as "response-focused"). Many of the295Please respect copyright.ＰＥＮＡＮＡkMRzWSxG4O
response modulations involve different types of295Please respect copyright.ＰＥＮＡＮＡzQ1OXjzQW6
behaviors, such as exercise, sleep,
even alcohol, drugs, etc., which have certain295Please respect copyright.ＰＥＮＡＮＡi1XlNMPXzR
effects on emotional management; however, we295Please respect copyright.ＰＥＮＡＮＡLkmWNzfYgE
must also consider the long-term impact of these295Please respect copyright.ＰＥＮＡＮＡdciQiX1Oub
methods on our physical and mental health to295Please respect copyright.ＰＥＮＡＮＡYAZGuBwb8f
prevent Problems such as alcohol and drug295Please respect copyright.ＰＥＮＡＮＡkjiIiDpaHm
abuse. In addition, expressive suppression is also295Please respect copyright.ＰＥＮＡＮＡCY5j1QzsU3
a method to suppress emotions. Although it is295Please respect copyright.ＰＥＮＡＮＡ6nUdcUHRwk
useful for controlling expressions and heart rate, it295Please respect copyright.ＰＥＮＡＮＡ7SKvsdPPHL
has a lower effect on restraining negative emotions295Please respect copyright.ＰＥＮＡＮＡIijxzB62g7
than reevaluating cognition: and because it is more295Please respect copyright.ＰＥＮＡＮＡIbgkLwJUe2
effective. To be deliberate, it consumes more295Please respect copyright.ＰＥＮＡＮＡAIUXbbkyKa
energy: it may also damage our ability to express295Please respect copyright.ＰＥＮＡＮＡd2CljChiIR
positive emotions, weaken our social skills, and is295Please respect copyright.ＰＥＮＡＮＡNdSzccqLJm
unhealthy for physical and mental development295Please respect copyright.ＰＥＮＡＮＡ7ZanNkWAg7
(for example, it has a positive relationship with295Please respect copyright.ＰＥＮＡＮＡAInXErzogD
depression symptoms), so it is different. If you295Please respect copyright.ＰＥＮＡＮＡmJSdv1D9Fo
really want to use
this method, you should also use it carefully. "Tree295Please respect copyright.ＰＥＮＡＮＡAoHCeECin5
Hole Hong Kong THK utee Thiking Phontnct.
